How I Gained A Lot Of Muscle This Year

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Here are two things you might find helpful:

1. My Free Training Program Quiz: https://jeffnippard.com/pages/quiz (figure out which program is best for you)

2. My Nutrition App: http://bit.ly/jeffmacrofactor (Use code Jeff for a FREE 2 week trial)

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In This Video:

I cover how to bulk the proper way. You’ll learn how to build muscle while minimizing fat gain through your diet, training, cardio and supplements.

References:

Bulking vs Maingaining
https://pubmed.ncbi.nlm.nih.gov/12094125/

Bulking in Experienced Lifters
https://pmc.ncbi.nlm.nih.gov/articles/PMC6942464/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8167794/
https://www.researchgate.net/publication/339573950

Protein Intake
https://pubmed.ncbi.nlm.nih.gov/28698222/

Coffee
https://pubmed.ncbi.nlm.nih.gov/29167102/

Fish Oil
https://pubmed.ncbi.nlm.nih.gov/34505026/
https://pubmed.ncbi.nlm.nih.gov/35914448/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9641984/
https://pubmed.ncbi.nlm.nih.gov/30646157/

Magnesium
https://pmc.ncbi.nlm.nih.gov/articles/PMC3958794/
https://academic.oup.com/sleep/article/45/4/zsab276/6432454

Vitamin D
https://pmc.ncbi.nlm.nih.gov/articles/PMC10518189/

Ashwagandha
https://examine.com/supplements/ashwagandha/?show_conditions=true

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Timestamps:

0:00 – My bulking experiment
2:00 – Bulking builds more muscle than maingaining
4:00 – Bulking nutrition
7:34 – My full day of eating on a bulk
9:04 – Training on a bulk
10:50 – Should you do cardio on a bulk?
11:27 – What supplements to take on a bulk

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Written by Jeff Nippard
Research Assistant: Max Edsey
Filmed by Matt Dziadecki https://www.instagram.com/dziadecki/
Additional Filming by Cam Cline https://www.instagram.com/cameronncline/
More Filming by Brandon Wells https://www.instagram.com/brandonblurts/
Edited by Rickie Ho, Jeff Nippard (https://twitter.com/coldgamerick)
Graphics by Rickie Ho, Jeff Nippard & Meraki Films
Music Arranged by Jeff Nippard
Music sourced from Epidemic Sound

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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 15 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

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